As technology and our commitments have increased, so has our sleep debt.
When you don’t get enough sleep, it becomes harder to fall asleep, and you wake up earlier. More sleep can alleviate stress, improve your mood and energy levels, and lose weight without you trying.
However, it’s not so easy to increase your sleep hours. One of the simplest ways is to create a bedtime routine. By giving your body and mind cues about when it’s time to sleep, you can fall asleep faster.
Learn more in our comprehensive guide on how to create the perfect bedtime routine that’ll get you to sleep faster so you can wake up refreshed the next morning.
- 1 Establish a Pre-Sleep Routine
- 2 Set a Schedule and Stick to It
- 3 Keep Bedtime Consistent
- 4 Consider Your Caffeine Intake
- 5 Turn Off Electronics Before Bed
- 6 Try Relaxing Activities
- 7 Create a Cozy Bed Environment
- 8 Drink Sleeping Supplements
- 9 Wear A Comfortable Sleeping Wear
- 10 Create Your Bedtime Routine: Better Sleep
- 11 Author
Establish a Pre-Sleep Routine
Establishing a bedtime routine can help you fall asleep faster and sleep more soundly. There are many different ways to create a bedtime routine, but finding one that works for you may take some trial and error. Once you find a routine that helps you relax and prepares your body for sleep, stick with it as much as possible to yield the best results.
Some possible steps to include in your bedtime routine schedule are turning off electronic screens at least 30 minutes before sleep, drinking chamomile tea, reading a book, and doing relaxation exercises. Experiment with different relaxation activities and create a routine that works for you to get the best night’s sleep possible.
Set a Schedule and Stick to It
One of the best ways how to fall asleep faster is to create a bedtime routine schedule and stick to it. This means setting a schedule for when you start winding down for the day and when you actually go to sleep. This can be difficult to stick to at first, but it will pay off in the long run.
Instead, opt for a calming activity like reading or taking a bath. This will help signal to your body that it’s time to sleep. Once you’ve established a routine, stick to it as closely as possible to train your body to fall asleep faster.
Keep Bedtime Consistent
This can help cue your body that it’s time to wind down and prepare for sleep. Try following the same routine every night, if it’s such as taking a warm bath, reading a book, or writing in a journal.
Establishing a regular sleep schedule can also be helpful. This means going to bed and waking up at the same time each day, even on weekends.
Consider Your Caffeine Intake
Caffeine can stay in your system for up to 8 hours, so if you want to fall asleep quickly, it’s best to avoid caffeine after 2 pm. It also means avoiding caffeine in the evening. Consider your caffeine intake and whether you need to cut back or eliminate it to help you sleep better.
Turn Off Electronics Before Bed
Try to avoid screens and bright lights an hour before bed, as this can make it harder to fall asleep. Turning off electronics before bed. This means no more TV, phones, or laptops in bed. Instead, try reading a book or taking a bath.
These activities can help you wind down and feel sleepy. Give yourself enough time to relax before bed so that you can fall asleep quickly and easily.
Try Relaxing Activities
There are many things you can do to relax before bed and fall asleep faster. Try reading a book or taking a bath. You could also try some relaxation techniques like yoga or meditation. This can help to wind down your body and mind before bed.
Listen to calm music or nature sounds. Make sure your bedroom is dark and cool. The more you do to relax before bed, the easier it will be to fall asleep and stay asleep.
Create a Cozy Bed Environment
Create a relaxing environment in your bedroom. This means dimming the lights, closing the curtains, and removing any electronics from the space. Then, start your adult bedtime routine by taking a warm bath or shower, reading a book, and drinking chamomile tea.
Make sure your bed is comfortable and the room is dark and quiet. Allow yourself time to drift off to sleep without setting an alarm. This will help your body relax and prepare for a restful night’s sleep.
Drink Sleeping Supplements
You can also consider taking a sleep supplement like melatonin to help you have a good night’s sleep if you’re still struggling. If you are not familiar with how melatonin and weed can help with your sleep? You can check it out here and consider using it.
Wear A Comfortable Sleeping Wear
Wearing comfortable sleeping wear is important to help you fall asleep faster. When you are comfortable, your body can relax and you are more likely to fall asleep.
You should also avoid wearing constricting clothing that can keep you awake. Choose loose-fitting clothing made from breathable fabrics to sleep in. This will help you stay comfortable throughout the night and fall asleep faster.
Create Your Bedtime Routine: Better Sleep
If you’re struggling with how to fall asleep fast at night, creating a bedtime routine can help. Start by winding down for 30 minutes before bed, and disconnecting from electronics screens. Then, establish a relaxing environment in your bedroom by dimming the lights and using a noise machine.
When it’s time to sleep, practice some deep breathing exercises or guided meditation. And finally, follow the same routine every night to train your body to fall asleep faster.
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